Ideal for relieving stress and fatigue, brewer’s yeast is a food supplement with a more or less bitter taste, rich in vitamins, minerals, and proteins. Discover everything it can do for our health with two tablespoons a day, beyond ensuring strong nails and hair.
Brewer’s yeast is a supplement that can easily be found in flakes or flakes in supermarkets and specialty stores. Obtained from the production of beer, it is rich in nutrients that contribute to improving our mood, immune system, intellectual performance, hair, and nails. And all this with a discreet presence in our daily lives. Below, what it is, how and when to take it and what are the contraindications of brewer’s yeast.
What is brewer’s yeast?
Brewer’s yeast is a food supplement obtained from the fungus Saccharomyces cerevisiae. This unicellular organism is used to make beer, and once obtained, the remains of the fungus are inactivated through the drying process and it is sold in the form of flakes, powders, or capsules.
The result is a supplement rich in essential amino acids, such as tryptophan and lysine, B vitamins, and minerals, which is also low in sodium and fat. Highly recommended for students and for consumers in general during times of stress or low mood, it is also a common ingredient in vegetarian pantries for its contribution of minerals and proteins. With all this, it achieved fame for its benefits in strengthening hair, skin, and nails.
The only drawback is a characteristic bitter taste, which the food industry has solved by creating a variety of bitterless brewer’s yeast. This version is suitable for adding to yogurt, smoothies, or salads.
Origin and history of brewer’s yeast
Brewer’s yeast appeared before humans could understand what yeast was and what it consisted of . 7,000 years ago it was already used to make alcoholic beverages in China and 5,000 years ago it was also used to leaven bread in Egypt.
Now, who was the person who had the pleasure of meeting her for the first time, by name and surname? It was the Dutchman Anton van Leeuwenhoek, known as the father of biology. The researcher created the microscopic lenses that allowed this unicellular organism to be observed for the first time in its history.
Later, Louis Pasteur, in his studies on the action of microorganisms, discovered the keys to the fermentative action of Saccharomyces cerevisiae and compiled it in his work “Memoirs on Alcoholic Fermentation” back in 1857. The nutritional properties and benefits of brewer’s yeast were already being studied at the beginning of the 20th century by researchers such as Atherton Seidell, who highlighted these remains of beer production “as a very cheap source of vitamins and minerals”. In the United States, it was sold in the form of compressed cakes that invited people to dissolve them in glasses of juice or milk. At the end of the 20th century, and along with the rise of concern for a healthy diet, the dehydrated version in flakes and capsules became popular.
Nutritional composition of brewer’s yeast
The nutritional composition of brewer’s yeast varies depending on the production process and the source of origin. Reliable information can always be found in the nutritional table of the product, flakes or capsules that we purchase. Below we have summarised the average of the essential nutrients of different varieties of brewer’s yeast flakes from different national brands.
- Calories : 363 kcal
- Proteins : 32.8 g
- Carbohydrates : 36.2 g
- Fiber : 16 g
- Fats : 3 g
- Phosphorus : 104 mg
- Potassium : 2600 mg
Brewer’s yeast is also rich in thiamine (B1), riboflavin (B2), niacin (B3), biotin (B7), and folic acid (B9), all of which are B vitamins. It also contains a good amount of selenium, chromium, iron, zinc, and calcium. In some cases, brewer’s yeast is sold enriched with vitamin B12, an essential vitamin for cognitive and neuronal development, which rounds out its nutritional profile.
Properties and benefits of brewer’s yeast
Recognized worldwide for contributing to strong nails and hair, brewer’s yeast has been highly recommended for students during exam periods as it helps relieve stress and fatigue, improves mood and memory, keeps us satiated, and with a strong immune system.
Relieves stress, fights fatigue, and improves mood
The B vitamin complex in its composition is related to the breakdown and proper use of sugars. An adequate intake of vitamin B ensures the conversion of food into energy, which is why brewer’s yeast is an infallible remedy for fatigue within the framework of a balanced diet. In addition, vitamins such as thiamine (B1) improve intellectual performance and contribute to reducing irritability and stress. Together with the contribution of tryptophan, it helps maintain a good general mood.
Helps reduce sugar levels
Brewer’s yeast contains chromium. This component is a mineral that helps in the metabolism of macronutrients, carbohydrates, fats, and proteins. Although its exact modes of action are not known, its consumption is related to better insulin action and blood sugar regulation.
Helps to lose weight
Brewer’s yeast’s main advantages in helping with weight loss are its protein and fibre content. This provides a satiating effect which, together with its beneficial properties such as regulating blood sugar and correct carbohydrate metabolism, contributes to weight loss. And, although its caloric intake per 100 g is high, only a couple of tablespoons (about 20 g) are needed to enjoy its benefits.
Stimulates the immune system
One of the most important minerals in brewer’s yeast is selenium. This mineral, together with zinc, also present in the composition of brewer’s yeast, plays an important role in protecting our body from infections. In addition, selenium is also an antioxidant, which helps maintain good cellular health and a longer lifespan.
Improves hair, nails, and skin
One of the world-renowned properties of brewer’s yeast is its action on skin, hair, and nails. The main protagonist of this effect is biotin or vitamin B8. This vitamin present in brewer’s yeast has proven to be especially effective in helping to strengthen brittle nails and weakened hair.
Contraindications and side effects of brewer’s yeast
Brewer’s yeast is contraindicated in cases of allergy, for obvious reasons, although the percentage of people who have an allergy or intolerance is low. Likewise, those patients with candidiasis should consult their doctor since the general recommendation is to eliminate any type of yeast from the diet. On the other hand, there are a couple more considerations to take into account when deciding to incorporate brewer’s yeast into our diet.
Hyperuricemia
Consuming large amounts of brewer’s yeast can lead to a spike in uric acid. This is due to its purine content, the degradation of which leads to an increase in uric acid in our body, which can lead to the development of hyperuricemia, better known as gout.
Hypertension
Brewer’s yeast is rich in amino acids, including tyrosine. One of the byproducts of the degradation of this amino acid is tyramine, a substance that stimulates the release of norepinephrine and epinephrine. Both molecules are related to the regulation of blood pressure and heart rate, so a high intake of brewer’s yeast could trigger hypertensive crises. Tyramine can also interfere with the action of monoamine oxidase inhibitors (MAOIs), a drug used to treat depression or Parkinson’s, among others.
How to take brewer’s yeast, how much, and when
Brewer’s yeast can be taken in flakes, capsules, and, more recently, in liquid form. A general recommendation on when to consume brewer’s yeast is to do so before meals, for example, mixed with yogurt as a snack, to make the most of its satiating effect.
Some sources recommend taking brewer’s yeast up to three times a day, although the ideal amount is between 10g and 30g, which can be divided into different times throughout the day or taken in a single shake or main dish. Spreading it out throughout the day can especially help eliminate fatigue and keep us satiated if we are on a weight loss diet.
In any case, by respecting a daily amount of 10 g to 30 g we can obtain all the nutritional benefits, keep the caloric intake low, and avoid the contraindications associated with excessive consumption of brewer’s yeast.
What are the differences between brewer’s yeast and nutritional yeast?
The main difference between brewer’s yeast and nutritional yeast is the method of preparation and the final taste. Both are food supplements rich in nutrients and proteins, however, nutritional yeast was born as a food designed to supplement the diet, so more work was done on its organoleptic profile.
This gives nutritional yeast a wide range of culinary uses, such as the famous vegan parmesan recipe to which it gives a wonderful nutty and cheesy aroma. Brewer’s yeast, on the other hand, is not as pleasant to the palate, although it is equally healthy and can be purchased for half the price of nutritional yeast.